LAGGING TRICEPS MEANS A LAGGING ARM
And on the bodybuilding stage, that means a gravely deficient physique. Fortunately, while the
triceps muscle group is a complex bodypart, it will respond quickly to a simple but intelligent program. Keep in mind that the triceps
consists of three heads - lateral (outer), long and medial (inner) - each of which must receive specific treatment in your training.
In order to develop massive triceps, the natural bodybuilder must gear his training toward basic, heavy movements and keep his
repetitions for the last three sets of each exercise in the range of six to eight. I recommend the following exercises:
Close-grip bench presses
. Hands should be placed six to eight inches apart. Slowly lower the bar to your sternum and press straight
upward with strict control, concentrating on full triceps lockout. If you experience wrist discomfort, try a re-verse, shoulder-width
Barbell or dumbbell seated triceps extensions
. Arms should be overhead and angled slightly backward in order to maintain tension
on the triceps. Lower the bar to the base of your neck, then press upward using triceps only, not shoulders. Do not allow your elbows
to drift outward during the movement or they will be placed under excess stress.
. Keep your grip shoulder width, arms close to the body and elbows angled slightly forward. Begin the movement with
the bar at mid-chest; finish with knuckles pointed toward the floor. Do not allow upper arms to swing during the exercise.
Stretch adequately between sets and keep these "Big Three" basics in your program, and you'll be second to none in natural triceps mass.